Behavioral Strategies to Control Anxiety
Anxiety is a common mental health concern that can manifest in many forms constant worry, restlessness, physical symptoms like increased heart rate, and even difficulty focusing. While professional help is often needed for more severe cases, behavioural strategies can be highly effective in managing day-to-day anxiety. By incorporating certain behavioural techniques into daily life, you can make significant strides in reducing your anxiety levels and improving your overall well-being. Here, we’ll explore some practical and proven behavioural strategies to help you regain control over anxiety.
Understanding Anxiety and Why Behavioral Strategies Work
Anxiety is a reaction to stress and uncertainty, triggering a fight-or-flight response even in non-threatening situations. Behavioural strategies aim to alter these responses by training your brain and body to respond to anxiety triggers more calmly and confidently. These techniques address both the mental and physical aspects of anxiety, helping you build resilience against stressors in the long term.
Deep Breathing Exercises: Calming the Nervous System
Why It Works: Anxiety often leads to rapid, shallow breathing, which exacerbates stress and can make the body feel like it’s in danger. By stimulating the parasympathetic nervous system, deep breathing exercises can aid in relaxation.
How to Practice: One popular method is the 4-7-8 technique: inhale through your nose for a count of 4, hold for 7, and exhale slowly through your mouth for a count of 8. Practising this for a few minutes can lower your heart rate and ease anxious feelings almost immediately.
Progressive Muscle Relaxation (PMR): Reducing Physical Tension
Why It Works: Anxiety can create physical tension in the body, particularly in areas like the shoulders, neck, and jaw. PMR helps identify and release this tension, signalling to your brain that it's safe to relax.
How to Practice: Start by tensing a specific muscle group, like your feet, for five seconds, then release it. Gradually work your way up through the body, targeting areas like the legs, abdomen, and shoulders. This method provides a clear, physical pathway to relaxation, helping reduce anxiety over time.
Mindfulness Meditation: Staying Grounded in the Present
Why It Works: Anxiety often involves excessive focus on future worries. Mindfulness teaches you to stay grounded in the present, observing thoughts and feelings without judgment, which reduces the hold that anxious thoughts can have.
How to Do It: Make time for mindfulness meditation five to ten minutes a day. You can start by focusing on your breathing, observing the sensations and thoughts that come up, and gently refocusing each time your mind wanders. Numerous apps and online resources, including those on platforms like Psychowellness center for In-clinic sessions and TalktoAngel for online sessions, offer guided mindfulness practices specifically tailored to managing anxiety.
Regular Physical Exercise: Natural Stress Relief
Why It Works: Exercise releases endorphins, which act as natural mood lifters, and reduces cortisol, a hormone associated with stress. Physical activity also provides a distraction from anxious thoughts and can serve as a healthy outlet for pent-up energy.
How to Practice: Aim for at least 20-30 minutes of moderate exercise most days of the week. This could include walking, jogging, cycling, dancing, or yoga. Even brief bursts of exercise have been shown to have a positive impact on anxiety levels.
Journaling and Thought Records: Challenging Anxious Thoughts
Why It Works: Writing down your anxious thoughts can help you recognize patterns and challenge irrational beliefs. By putting your worries on paper, you’re less likely to ruminate on them internally.
How to Practice: Each time you feel anxious, write down the specific thought and evaluate its accuracy. This practice helps you see thoughts more objectively, reducing their intensity.
Setting Boundaries with Technology and Information
Why It Works: Constant exposure to distressing news or negative online interactions can increase anxiety. Limiting screen time can reduce the likelihood of overstimulation and protect your mental space.
How to Practice: Try a “digital detox” by setting specific times for checking the news or social media, especially if these triggers contribute to your anxiety. Disconnecting at night, even 30 minutes before bed, can significantly improve sleep if you are suffering from Sleep Disturbance and reduce overall stress levels.
Building a Routine and Consistent Daily Schedule
Why It Works: Anxiety often thrives in chaotic, unpredictable situations. Establishing a schedule offers life more structure and stability, which makes things simpler to handle.
How to Practice: Outline a daily schedule, including regular times for waking up, eating, exercising, working, and winding down. Not only does this provide a sense of stability, but it also reduces decision fatigue, allowing you to reserve energy for more significant concerns.
Self-Care and Positive Reinforcement
Why It Works: Anxiety can lead to self-criticism, neglecting personal needs, and low self-esteem. Prioritizing self-care nurtures a positive relationship with yourself, which builds confidence in facing challenges.
How to Practice: Identify small acts of self-care that make you feel good, such as reading, taking a bath, cooking a favourite meal, or practising gratitude journaling. After completing challenging tasks, give yourself positive reinforcement by acknowledging your efforts, which can reduce the likelihood of avoidance behaviours related to anxiety.
Seeking Professional Help
Why It Works: A mental health professional, especially one who specializes in anxiety, can offer tailored strategies and coping mechanisms. Therapists use evidence-based treatments, like cognitive-behavioral therapy (CBT), exposure therapy, or acceptance and commitment therapy (ACT), which are highly effective for managing anxiety.
How to Access Support: TalktoAngel provides online therapy options where you can connect with licensed professionals who specialize in treating anxiety. Working with a therapist can provide guidance, accountability, and support on your journey to better mental health.
Conclusion
Managing anxiety is not about eliminating stress from life but about learning to respond to it constructively. The behavioural strategies outlined here offer practical steps to gain control over anxious feelings, transforming anxiety from an overwhelming force to a manageable aspect of life. Small, consistent actions can build mental resilience, empowering you to handle future challenges with greater ease. Incorporating these techniques requires practice and patience, but the rewards are significant. For those struggling with persistent anxiety, professional support can make a world of difference. Platforms like Psychowellness center and TalktoAngel are invaluable resources, connecting individuals with experienced therapists who provide tailored, compassionate care. By taking these steps, you’re not only investing in your mental health but building a future in which anxiety no longer holds you back.
Contribution:- Find mental health support with Dr. (Prof) R K Suri clinical psychologist and Ms Sangeeta Pal. Expert Counselling psychologist offering clinical and counselling services near you.
.
Reference
- American Psychological Association. (2017). Anxiety: What is anxiety? Retrieved from https://www.apa.org/topics/anxiety
- Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183. https://doi.org/10.1037/a0018555
SHARE